Magnesium is an important mineral that plays a vital role in the body to help maintain your health and general well-being. Because of its essential job, there are a vast number of benefits this multi-tasking mineral is responsible for, the question we have in today’s blog post is, whether magnesium helps you sleep? Stick around to find out more.
What is magnesium?
As I have already mentioned, magnesium is an essential nutrient responsible for over 300 processes in the body. It can not only help support a healthy immune system but can also regulate muscle function and nervous system. Finally, you’ll find magnesium manages the blood sugar levels and production of energy in the body.
Although magnesium is a natural mineral found in the body, we are often lacking in the correct levels of it in the body, some groups find they lack than others such as.
- People with type 2 diabetes
- People who drink excessive amounts of alcohol
- People with gastrointestinal disorders, such as lactose intolerance
- Elder people
- Those who are pregnant or breastfeeding
Ensuring you maintain a healthy diet and lifestyle will result in your body containing the correct levels of magnesium resulting in the body reaping the rewards. Other benefits you can expect to receive when taking magnesium are.
- Improved bone health and lower the risk of osteoporosis, especially for those reaching a menopausal age.
- Improved cardiovascular health, many who have suffered from a heart attack and other problems have received magnesium supplements to build the strength of the heart.
- Targets mood disorders, such as anxiety and depression with various studies demonstrating the connection between low levels of magnesium and increased levels of anxiety.
There you have some examples of the further benefits of magnesium, if you wanted to find out more about what magnesium is good for, check out our dedicated blog post.
What type of magnesium is best for sleep?
There are over different types of magnesium, and magnesium glycinate is thought the best form to help with sleep. Magnesium glycinate is easily absorbed into the body and contains plentiful calming properties. These calming results for the body and nervous system will help reduce anxiety, depression, stress, and insomnia. Therefore, you will often find magnesium glycinate formulated into different supplements that improve sleep.
How many mg of magnesium should I take for sleep?
Taking 500mg of magnesium daily for eight weeks will have a notable improvement for those suffering with insomnia, and other sleep related problems. For those taking magnesium as suggested will find there is an improvement on the following.
- Falling asleep faster and are asleep for longer
- Wake up rested and with undisturbed sleep patterns
- Notable reduction of cortisol, also known as the stress hormone
- Increased levels of melatonin, also known as the sleep hormone
- Support with the regulation of blood pressure
- Reduction in problems concerning restless leg syndrome which will often occur during the evening and inhibit a peaceful night’s sleep
Like all supplements, it is important to consult with a doctor or medical professional to ensure you are introducing the best supplements into your routine without any unwanted side effects.
What is the best time of day to take magnesium?
This is very much dependant on your day and other medication or supplements you currently take. The important factor to remember, is to take magnesium consistently as this will have a higher impact on your sleep then taking the supplement every now and again. Many experts suggest that if you are including a prescribed medication of melatonin, then taking a magnesium supplement 30 minutes before bedtime is best to induce a restful sleep. If you prefer to take your supplements in the morning, this won’t prevent magnesium from aiding good sleep, if you remain consistent and take them regularly.
Which magnesium is best for sleep and anxiety?
Magnesium glycinate is the best form of magnesium to help combat anxiety and ease stress. It’s the amino acid of this magnesium type that is used in the body to help with protein construction which helps the magnesium absorb and set to work. You’ll find magnesium glycinate is formulated into various supplements which contain other types of magnesium, all of which combined are highly effective at providing an all-over improvement in your sleep and reduction of anxiety.
It isn’t just supplements that contain powerful levels of magnesium, you can also increase the intake of certain foods to help, such as.
- Black beans
- Edamame beans
- Porridge oats
- Dark chocolate
What happens when you start taking magnesium?
There are a vast number of benefits you will experience when you first start taking magnesium. The risk of developing health conditions, such as heart disease, migraines, and depression are significantly reduced.
Having said that, there are some risks of side effects, even though magnesium supplements are thought to be generally safe. Some of the mild, short-term side effects you may suffer from are,
These usually subside after a couple of days and only really occur when you have taken the wrong, or high amount of dosage. If you find this side effects last for a longer amount of time as expected, you should stop taking your magnesium supplement, and seek the advice from your doctor.
When should you not take magnesium?
Those suffering from conditions such as diuretics and are currently take heart medications or antibiotics. Some medications that should be avoided completely with magnesium are,
Although magnesium is considered safe, there are some side effects that I have mentioned previously. It is important to make note of the instructions on the packaging of your magnesium product as every product and dosage is different. Following the instructions will ensure you benefit from your magnesium and not suffer from any unwanted side effects. If you ever have any concerns, consult with your doctor for further advice and guidance about finding the best products for you and your health.
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